TO EAT OR NOT TO EAT (Fitness Journal 2019)
Breakfast is a strong way to start the day and offers a range of benefits.
Here are 10 facts about the effects of breakfast on appetite regulation, energy balance and exercise.
People who regularly skip breakfast tend to have higher BMIs.
The prevalence of obesity-related chronic diseases, such as type 2 diabetes and coronary heart disease, increases in people who miss breakfast regularly.
People who eat breakfast have healthier lifestyles.
People who eat breakfast eat fewer snacks.
Although people who omit breakfast tend to eat a little more at lunch, this increase does not fully compensate for calories missed at breakfast.
People who exercise in the morning are encouraged to eat breakfast 1–4 hours before exercise to avoid any deleterious effects on the workout. During nighttime sleep, liver glycogen drops by about 40%.
People who eat breakfast have a higher resting metabolic rate (i.e., burn more calories) in the morning than those who don’t.
The breakfast meal typically equates to 20%–35% of daily energy requirements for adults.
People who want to maximize their early-morning exercise performance—but do not wish to eat breakfast—may be able to improve their workouts by consuming a carbohydrate drink.